You might already know that magnesium can be used for bone health, depression, blood pressure, digestion and more. You might also know that magnesium is combined with tons of other elements and used in non-supplement products like ice melt, bath salts and cosmetics.
But when you’re thinking about using magnesium as a supplement, you might not be aware of the staggering number of variations available. Which kind of magnesium is best for bone health? How is magnesium used to help migraines? And how can you tell if a supplement is labeled properly and contains the amount of elemental magnesium that the label says?
All of these questions are enough to give somebody a headache--which fortunately is an ailment many magnesium supplements can help you out with. But while magnesium is generally safe and has a host of benefits, not all supplements are equal.
Magnesium is one of the most essential minerals in the human body. It is important in the production of energy and the function of muscles, nerves, kidneys, bones, the heart and arteries. Unfortunately, the typical American diet doesn’t usually contain adequate magnesium intake (we consume about 250 mg. versus the 320 mg. recommended amount). A magnesium deficiency can leave your body susceptible to a bunch of ailments--some minor, and some more severe, like long-term issues with heart and kidney health. Physician’s Choice Magnesium Bisglycinate Chelate has 133 mg. of elemental magnesium, so a single capsule could help bring the average person’s magnesium levels into the healthy daily range.
Restless sleep is common for people with a magnesium deficiency. Healthy magnesium levels can support sound sleep by maintaining levels of GABA, a neurotransmitter linked to sleep and mood. Magnesium supplements mayimprove overall sleep quality, which can help you feel more energy throughout the day.
Studies show that there’s acorrelation between migraines and magnesium deficiency. Preventative treatment with a high-quality magnesium supplement can help you alleviate migraine pain and reduce the frequency of their occurrence.
Some types of magnesium, like magnesium trisilicate, are used in antacid products to help with GERD, heartburn and indigestion. On the “other end” of the spectrum, most types of magnesium supplements can cause diarrhea. In some cases, like with Milk of Magnesia, that’s precisely why they’re recommend: to alleviate constipation. But if you’re not looking to take up a lot of your day in the bathroom, then you’ll want to consider the types of magnesium that don’t have a laxative effect, like magnesium bisglycinate chelate.
Magnesium might also help with leg cramps. There’sevidence that supports magnesium’s role in reducing cramping, especially in pregnant women.
Since magnesium is such a vital mineral in the body, using a supplement to ensure you’re getting the right amount of magnesium in your diet is important to see the natural benefits. Magnesium has adirect impact on blood pressure, and supplements may build on these benefits byhelping to improve blood flow.
A magnesium deficiency, among the other negative side effects discussed here, has also beenlinked to depression (especially in young adults).
To reduce the risk of bone fractures, a magnesium supplement may be recommended by your physician, in addition to increasing your consumption of other foods and vitamin supplements. Taking a magnesium supplement regularly can reduce your risk of breaking a boneby up to 62%.
Which magnesium supplement is the right one for you? We’ll assume that if you’re here, you probably aren’t currently interested in the ice-melting, cosmetic or bath salt variations of magnesium. But magnesium is combined with a ton of other elements in the supplement world, maybe more so than any other supplement, and it can be hard to know which one to pick. A few of the most important things to consider are:
1 - Make sure you’re taking the right dosage for your needs. If you take too little elemental magnesium, you may not be meeting your dietary needs. Magnesium overall is very safe. But taking too much of the wrong kind of magnesium can lead to some unpleasant digestive issues.
2 - Check the label of any supplement you’re considering taking. Magnesium suppliers can be especially deceptive by not reflecting the amount of actual elemental magnesium on all parts of the label.
3 - Ensure you’re taking the right kind of magnesium to suit your specific needs. Some people may want magnesium to simply supplement their diet, and others may use it to alleviate constipation. This is definitely where understanding the difference between the types of magnesium comes in handy!
As nutritional supplements continue to increase in popularity, a lot of spurious claims are made about weight loss, performance enhancement and other benefits that aren’t backed up by science. Physician’s Choice makes it our mission to ensure that everyone who wants to improve their health and well-being through supplements has access to safe, high-quality products. This means using pure, quality ingredients that are physician-approved and backed by science.
While it’s hard to extensively cover every single magnesium combination, we’ve listed out a few of the most commonly used types as a quick guide to get you started.
Typically, magnesium chloride is used to address digestive disorders that prevent certain people from absorbing magnesium from food normally. Athletes might use magnesium oil to increase endurance, and applied topically it can ease pain, heal wounds, and alleviate skin irritation. This topical application, however, isnot well-documented or extensively researched.
Magnesium sulfate might be one of the more recognizable names on the list. That’s because it is the ingredient used in bath salts (epsom salts) to soak aching muscles. Medically it has also been used, taken orally (and intravenously) to prevent certain types of seizures and convulsions.
Magnesium citrate (magnesium plus citric acid) is used to alleviate constipation and acid indigestion. But the main reason your doctor might recommend magnesium citrate is if you have a magnesium deficiency. Like many types of magnesium, the citrate variant can help regulate muscle and nerve functions. However, it can also lead to dehydration because it pulls water into the intestines.
Magnesium oxide is another common kind of magnesium and isusually found in laxatives like Milk of Magnesia. While it can help with migraines, muscle cramps and muscle spasms, the laxative properties of the oxide variant make it difficult to use for any of its other beneficial properties.
Magnesium glycinate is one of the variants of magnesium that isn’t used for constipation as it is less likely to cause diarrhea than other supplements. Glycinate has a bit higher absorption than other magnesium supplements, which makes it a good choice for people who have a magnesium deficiency. It is also used for blood sugar control and heart health.
Magnesium malate (magnesium plus malic acid) is beneficial for theproduction of energy in cells. Malic acid is found in many fruits, and as a result, supplements with this specific combination can be used to boost energy and alleviate magnesium deficiencies. Magnesium malate has also been used to reduce pain associated with fibromyalgia,and has been used to detoxify the body of high levels of aluminum. High levels of aluminum in the body have been linked to things like Alzheimer’s.
Magnesium taurate (magnesium and taurine) is generally used to reduce blood pressure and support general cardiovascular health. It may alsohelp control blood sugar as it improves insulin sensitivity in the body.
The bicarbonate form of magnesium is used to support bone and heart health. It can be especially helpful to supportcardiovascular and skeletal health in postmenopausal women.
If you have problems with GERD (Gastroesophageal Reflux Disease) you might have seen some products in the pharmacy section of your local store that are made from magnesium trisilicate. It is often recommended for people who suffer fromissues related to heartburn and indigestion.
Magnesium bisglycinate and chelateare the most bioavailable forms of magnesium on the market. Because of their high absorption, they are an excellent option for people who are wanting to add magnesium as a dietary supplement.
Beyond dietary needs, magnesium bisglycinate chelate can help promote restful sleep, reduce stress, anxiety and depression, relieve muscle cramps and menstrual pain, regulate blood sugar, lower blood pressure and improve bone density. Physician’s Choice Magnesium Bisglycinate Chelate is a complete magnesium supplement, and does not have the laxative properties of some of the other forms of magnesium.
While many variations of magnesium could potentially affect different areas of your life, not all supplements are the same. Always go with pure, clean, simple high-quality supplements with no fillers. We hope this quick guide has been helpful for you when choosing the right supplement for you needs. It’s a lot of information to sort through, but it’s important not to take shortcuts when it comes to your health and happiness. When you’re looking for the best magnesium supplement, go with Physician’s Choice Magnesium Bisglycinate Chelate. Our Magnesium Bisglycinate is non-GMO, gluten-free, vegan-friendly, and third-party tested and safety assured.
Magnesium is an essential mineral for the body. This is extremely well-researched and documented. But it’s not always clear how conclusions are drawn about a supplement’s efficacy. Here are some digestible excerpts of the various studies on magnesium’s positive effects on the body.
To learn about the impacts of magnesium on sleep, weresearched a particular study that tried to understand “why” magnesium can help with more restful sleep. The data in the study suggests that since magnesium can regulate time-keeping in cells, that it can help regulate circadian rhythms. The study found that there was a correlation between daytime wakefulness and magnesium intake, especially in women.
Anotherinteresting study involves magnesium’s role in easing symptoms of depression and anxiety. While depression and anxiety can often be hard diagnoses to quantify, the study was able to convincingly find a correlation between people with a magnesium deficiency and incidents of depression.
Finally, in general, magnesium plays a role in more than 300 enzyme systems in the body. These various enzyme systemsregulate a lot of bodily functions, including protein synthesis, blood sugar control, and blood pressure regulation. Magnesium in the body also plays an important role in getting calcium and potassium across cell membranes, which is vital for normal muscle and nerve function and normal heart rhythm.
Obviously there is a ton of information available about magnesium, and it’s one of the most well-researched and documented minerals. Overwhelmingly, science supports the idea that a magnesium deficiency can cause a lot of problems within the body, and if you’re not getting enough magnesium through food, magnesium supplements can help prevent these negative side effects.
Seth Garland - Content Writer, Physician's Choice